Problem

Upper Back Pain

Nora Isaacs

Maybe you’re feeling a sharp pain between the shoulder blades; or, it could just be a chronic feeling of tightness. Either way, poor posture, sitting forever at the computer, and lounging on a too-soft sofa—like, say, watching sports—contribute to these aches and pains, as does a condition known as kyphosis, characterized by a rounded upper back and shoulders. Overhead work at the gym, such as lat pull-downs can bring this on as well. Here’s how to counter-act:

Thunderbolt
Sit up on your knees with your arms overhead, palms facing each other. On the exhale slowly bend forward, bringing the buttocks to the heels and forehead to the floor. Stretch the arms in front of you and reach the palms to the floor. On the inhale expand the chest, lifting up and coming back to the starting position. Repeat six times.

Warrior (variation)
Stand with your left foot forward, feet hip-width apart, arms at your sides. (Note: This face-front stance is much easier for guys with tight hips than the usual Warrior move, in which you turn one foot out, with the other at a 45-degree angle.) On the inhale bend your left knee as you bring your arms forward and raise them overhead, fingers interlocked, palms facing up, and upper back arched slightly. On the exhale return to the starting position using the strength of your bent leg to raise yourself back up. Repeat six times, then do the pose with your right foot forward.

Lizard
Sit down on your right heel with your left leg extended behind you; your left thigh is hovering over the floor. Keep your torso upright. Bring your hands to the floor on each side of your right knee. On the inhale lift your rib cage forward and up, and push your chest forward while you pull down and back with your hands; your torso should be perpendicular to the floor.

On the exhale bend your elbows and lower your chest onto your thighs. Repeat six times, then do the pose sitting on the left heel with your right leg extended behind you.

Bridge (variation)
Lie on your back with your knees bent and feet flat on the floor. Point your arms toward the ceiling, fingers interlocked and palms facing down. On the inhale press down on your feet and raise your pelvis 6 inches off the floor as you lower the chin until the back of your neck is gently flattened on the floor.

On the exhale return to the starting position, pulling your shoulder blades
down the back. Repeat six times.